Rotator cuff exercises

The rotator cuff is a group of muscles and tendons that form a cuff over the shoulder joint. These muscles and tendons hold the arm in its joint and help the shoulder joint to move in a coordinated and pain-free way. The tendons can be torn from overuse, injury, or wearing away over time.

Exercises can help strengthen the rotator cuff muscles and tendons to relieve your symptoms.

Your Shoulder Joint

The tendons of the rotator cuff pass underneath a bony area on their way to attaching to the top of the arm bone. These tendons join together to form a cuff that surrounds the shoulder joint. This helps keep the joint stable and allows the arm bone to move on the shoulder bone.

Injury to these tendons may result in:

• Rotator cuff tendinitis, which is irritation and swelling of these tendons
• A rotator cuff tear, which occurs when one of the tendons is torn due to overuse or injury

These injuries often lead to pain, weakness, and stiffness when you use your shoulder. A key part in your recovery is doing exercises to make the muscles and tendons in your joint stronger and more flexible.

Your health care provider may refer you to a physical therapist to treat your rotator cuff. A physical therapist is trained to help improve your ability to do the activities you want.

Evaluating Your Shoulder

Before treating you, a provider or therapist will evaluate your body mechanics. The therapist may:

• Watch how your shoulder moves as you perform activities, including your shoulder joint and your shoulder blade
• Observe your spine and posture as you stand or sit
• Check the range of motion of your shoulder joint and spine
• Test different muscles for weakness or stiffness
• Check to see which movements seem to cause or worsen your pain

After testing and examining you, your provider or physical therapist will know which muscles are weak or too tight. You will then start a program to stretch your muscles and make them stronger.

Exercises for Your Shoulder

The goal is for you to function as well as possible with little or no pain. To do this, your physical therapist will:

• Help you strengthen and stretch the muscles around your shoulder and shoulder blade to improve shoulder movement
• Teach you proper ways to move your shoulder, for everyday tasks or sports activities
• Teach you correct shoulder posture

Before doing exercises at home, ask your provider or physical therapist to make sure you are doing them properly. If you have pain during or after an exercise, you may need to change the way you are doing the exercise or lower the resistance.

Most exercises for your shoulder either stretch or strengthen the muscles and tendons around your shoulder joint.

Exercises to stretch your shoulder include:

• Stretching the back of your shoulder (posterior stretching)

  Stretching the back of your shoulder (p...

  This shoulder exercise stretches the back part of your injured shoulder joint. Place the hand of your injured arm on the opposite shoulder, by reachi...

  Read Article Now Book Mark Article
• Hand up your back stretch (anterior shoulder stretch)

  Hand up your back stretch (anterior sho...

  This exercise stretches the anterior, or front part of your shoulder. Stand with your arms at your sides, palms facing outward. Move the hand from yo...

  Read Article Now Book Mark Article
• Anterior shoulder stretch - towel

  Anterior shoulder stretch - towel

  This exercise stretches the anterior, or front, part of your shoulder. Stand with your hands holding a towel behind your head and neck. Stretch your ...

  Read Article Now Book Mark Article
• Pendulum exercise

  Pendulum exercise

  This exercise stretches the joint capsule of your shoulder joint to keep it from getting stiff. Hold on to the back of a sturdy chair or table with y...

  Read Article Now Book Mark Article
• Wall stretches

  Wall stretches

  This stretch helps make your injured shoulder joint more flexible. Stand facing a wall. Your fingers should just be able to touch the wall with your ...

  Read Article Now Book Mark Article

Exercises to strengthen your shoulder:

• Internal rotation exercise - with band

  Internal rotation exercise - with band

  This shoulder exercise strengthens or tones the muscles that help rotate your shoulder inward, or towards your body. Attach a piece of surgical tubin...

  Read Article Now Book Mark Article
• External rotation exercise - with band

  External rotation exercise - with band

  This exercise strengthens or tones the muscles that help rotate your shoulder outward, or away from your body. Attach a piece of surgical tubing or e...

  Read Article Now Book Mark Article
• Isometric shoulder exercises

  Isometric shoulder exercises

  These exercises strengthen and tone muscles in your shoulder. Stand facing a doorjamb or wall. Bend your elbow at a right angle and hold it close to ...

  Read Article Now Book Mark Article
• Wall push-ups

  Wall push-ups

  This exercise stretches the muscles and joint capsule of your shoulder joint. Stand facing the wall, about 1 to 1 1/2 feet away. Place your palms on ...

  Read Article Now Book Mark Article
• Shoulder blade (scapular) retraction - no tubing

  Shoulder blade (scapular) retraction - ...

  This exercise strengthens the muscles that hold your shoulder blade, or scapula. Stand or sit with upright, erect posture. Pull or squeeze the should...

  Read Article Now Book Mark Article
• Shoulder blade (scapular) retraction - tubing

  Shoulder blade (scapular) retraction - ...

  This exercise strengthens the muscles that hold your shoulder blade, or scapula. Attach a piece of surgical tubing or elastic exercise band to someth...

  Read Article Now Book Mark Article
• Arm reach

  Arm reach

  This exercise strengthens the muscles that hold your shoulder blade, or scapula. Lie flat on your back on a table. Raise both arms and elbows straigh...

  Read Article Now Book Mark Article